Wine Country CrossFit

• What? Pink WOD in Celebration of Erica! BBQ Afterwards!
• When? Sunday, March 16, 11-1PM
• Where? WCCF – 818E Jackson Street, Napa
• Who? ALL are welcome, families, kids, non CrossFitters, etc.
• Specifics:
  • We will do a WOD at 11, and  ALL will have the opportunity to move and workout, and we will scale the WOD appropriately for those new to CrossFit
  • Folks will have the opportunity to make a $5-20 donation that will go to a breast cancer research organization
  • A potluck BBQ will follow – we will have a few grills set up, but please bring your own reusable dishes and utensils so we don’t adversely contribute to the landfill

I am 41, I am a hostess at Bouchon Bistro and a full time mother. I started Xfit, 5 years ago in October. I chose xfit because I was getting board at a regular gym and felt unchallenged. I also needed to do something for myself. Xfit gives me one hour a day that I can call mine.I am not a mom, or a wife, I am just me.  Some people choose meditation to find peace and I feel that is what xfit does for me. It is my meditation.

In the five years of training I have had three surgeries and now with the battle of breast cancer I am able to recoup much faster than most. I have been very lucky to have started with a healthy foundation, which has made the recovery from my chemo treatments better than most. I also have much more stamina to keep going thanks to xfit as well. Not to mention getting much more tone, which is what every girl loves. More friends call me “muscles” which is a little funny, but deep down I kind of like it.

Other hobbies are, painting, bike riding, and anything summer related! The songs that I like to work out to very, from hard rock to old school funk, to techno and so on. Just depends on the day. Music can get you through anything!

The best part about xfit for me is the FAMILY that I have gained at the gym. When I had to shave my head for the first time, and walk in the gym it was the one of the hardest days I have ever endured. I was overwhelmed with support, love, tears and hugs. I knew then that I have family in many places and that has been a saving grace for me. I am a very lucky person to have such support and a fabulous place I call home!

Erica, we are so happy and proud to have you in our CrossFit Family, and look forward to our WOD together!

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Friday’s Workout

CrossFit Games Open WOD 14.3

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

MASTERS MEN – includes Masters Men 55+
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
185-lb. deadlifts, 20 reps
15 box jumps, 20-inch
225-lb. deadlifts, 25 reps
15 box jumps, 20-inch
275-lb. deadlifts, 30 reps
15 box jumps, 20-inch
315-lb. deadlifts, 35 reps
15 box jumps, 20-inch

MASTERS WOMEN – includes Masters Women 55+
Complete as many reps as possible in 8 minutes of:
65-lb. deadlifts, 10 reps
15 box jumps, 20-inch
95-lb. deadlifts, 15 reps
15 box jumps, 20-inch
115-lb. deadlifts, 20 reps
15 box jumps, 20-inch
135-lb. deadlifts, 25 reps
15 box jumps, 20-inch
155-lb. deadlifts, 30 reps
15 box jumps, 20-inch
185-lb. deadlifts, 35 reps
15 box jumps, 20-inch

Notes
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Each time the Athlete returns to the deadlift they will be responsible for loading their own barbell to the next appropriate weight. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of each set of 15 box jumps time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of box jumps.

For example, a male athlete finishes all the reps up to and including 25 deadlifts at 275 lb. plus an additional 5 box jumps, for a total of 120 reps. This is his score. He also finished the 15th box jump of the round with 135 lb. in 0:45, the 15th box jump of the round with 185 lb. in 2:14, and the 15th box jump of the round with 225 lb. in 6:32. In this case he will enter 6:32 as his time in the tiebreak field since this was the time of completion of his last full set of box jumps. This athlete would be ranked above someone who got 120 reps and a tiebreak time of 7:02, but below someone with 120 reps and a tiebreak time of 6:11.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recom- mended that you set your clock to count up.

Equipment
• One Barbell
• Collars
• Plates to load to the appropriate weights for your division
• Box that is the appropriate height for your division

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are:
Men: 61, 84, 102, 125, 143, 166 kg
Women: 43, 61, 70, 84, 93, 102 kg
Masters Men 55+: 29, 43, 52, 61, 70, 84 kg
Master Women 55+: 43, 61, 84, 102, 125, 143 kg